Taurine is mainly found in animal products such as meat, fish and dairy products, which means that you will probably get the required amount through a balanced diet. The simplest and cheapest way to achieve this is to take supplements such as taurine powder, taurine tablets or taurine capsules. Studies on the safety of taurine have suggested that a lifelong intake of up to 3,000 mg per day is still safe.Įven though some studies may use a higher dose for a short period of time, 3,000 mg per day will help you take full advantage of taurine while remaining in a safe area. However, due to other harmful ingredients, it is not recommended to drink sodas or energy drinks. Taurine is also often added to sodas and energy drinks, which can contain 600 to 1000 mg in a 235 ml serving. Also note that your body discharges excess taurine through the kidneys, which could strain the kidneys, especially for people with a kidney failure in this case, you should consult your doctor. However, additional studies are needed to confirm this. Studies with dietary supplements used 400 to 6,000 mg per day. However, the maximum toxicity limit is much higher and doses over 2,000 mg seem to be tolerated well. The most common dosage of taurine as a dietary supplement is between 500 and 2,000 mg per day. In conclusion: When taurine is consumed in reasonable amounts by a healthy person, it has no known negative side effects. However, the deaths could also have been caused by the high doses of caffeine or other substances that the athletes had ingested.Īs with most amino acid-based supplements, people with kidney diseases may experience problems. This has led several countries to ban or restrict the sale of taurine. Taurine side effectsĪccording to the best available research, taurine has no negative effects when taken in the recommended amounts.Īlthough there were no direct problems with taurine supplements, deaths of athletes in Europe have been linked to energy drinks containing taurine and caffeine. ![]() If there is a deficiency during development, severe symptoms such as an impaired brain function and poor blood sugar control have been observed. This includes people with a heart or kidney failure or premature babies who are fed intravenously for a long time. In rare cases, higher amounts may be required, making taurine an 'essential' nutrient for some people. Regulation of the immune system and antioxidant function.Īs a 'semi-essential' amino acid, a healthy person can produce the minimum amount necessary for these essential daily functions.Support the general function of the central nervous system and the eyes.Regulation of minerals in cells such as calcium. ![]()
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